05/13/2016 – CrossFit Fixx
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05/13/2016

13
May

05/13/2016

CrossFit Fixx – CrossFit

Warm-up

3min Row

2RFQ:

10 C&J (all C&J today is squat)

:30/side single leg glute bridge

10 Alt. KB Snatch (35/26)

:45 Pushup Plank hold

Strength

C&J as: 1×5 @ 40%, 1×5 @ 50%, 1×5 @ 60%

Follow by 3×10 Double KB or DB Cluster (2×35/26)

Clean and Jerk (3 x 5 (40-50-60%))

WOD

Metcon (Time)

4RDS:

16 Alternating KB Snatch (26/18)

16 Push ups

400m Run

Rx+

(53/35)

25/15 Deficit plate

Cool Down

3min MB Bear hug run (20/14)

2RDS: 1x max time chin up grip bar hang + 1x max time standard grip bar hang w/ MB between legs (20/14)

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